Name: Playbook - Hannah Bower - W2/D4 Shoulder, Glutes, Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.373Z
Duration: 50 min
Description: W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Morgan

Amanda

Alexandra

Brittney Howell

Some different/ new exercises for me! Great workout that got my heart pumping too!

Lindsey

Jake

Another favorite one! Good and intense, feeling every cm in and on my body 😎💪🏼💦

Carina

Nikki Ouk

I have developed tennis elbow, something painful with my thumb joint, and a few other things. I'm being tested for rheumatoid arthritis. For now, I was only able to complete two sets instead of 3. But I still feel great. Just taking it easy!! 🍑🦵🔥👊🥵💪😍

Lindsay

Dude those manmakers are just that and I will not accept anyone saying anything different. This is my second time doing this program and I still almost skipped them 🙃 🔥🔥🔥

Cynthia Contreras

45s breaks are evil, that’s all ☠️🔥

It’s such a great place for me to unwind!! Hard but keeps me focused.

Delaney

Andrea

Doing this again after the 12 days of Christmas workouts, and I had to make the planks harder. Proud of how far I’ve come.

Jenna

Autumn

Sumaiya

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

Margaret 

Catherine

My heart rate got up with this one💪🏼💪🏼💪🏼💪🏼

Kate

McKenna

Loved it! That conditioning kicked my butt…and shoulders!!

Woah that was tough but feel sooo good to finish! This one is one of my most hated/loved workout lol 💪🏼💪🏼

Loren

Wasn’t expecting such a sweat on the shoulder taps 😂

Shannon

That felt great!! I lightened my weights so I can be less sore tomorrow for a labour intense day with work!! That conditioning at the end was my favourite! I was really enjoying it and surprisingly got through it even though I didn’t want to at first sight. Thanks for making this content!❤️❤️🙏🏼

Janine Ducharme

Those aren’t man makers…those are WOMAN makers! 😁🥵

Great! Loving the conditioning blocks 😁

Caroline

Omg can't breath, without doing cardio! Love you!

Negin Madelat

What a goooood sweat sesh! #sweatisgold 💛

Caitlin

Great work out wanted to complete it all but my kids were done entertaining themselves…glad I got most of it done

Kayla

So good! Really enjoying this switch up in my training. Loved the inch worm to planks. Wasn’t sure if I would be able to put my hands far ahead of me, but I was!

Victoria

I feel like I say this every workout but gah these are so good for my soul. So satisfying and a good ass kicking 😅

Ashley 

Christa

I thought I was doing a nice accessory day but that was brutal 💀🤣

Madison

So much improvement from the last two rounds of this!

Alexandria

Holy Hannah! This one kicked my butt! My shoulders are on fire!

Whitney

Reagan 

This one was challenging and I pushed myself hard to complete each move fully. Fun to see what my body can do

Katie

I’ve NEVER been able to do heavier then 10# on any type of shoulder press…today I did all the reps with 15#!! 😳💪🏼🔥

This was one of my favorite days! It pushed new muscle groups and I did more weight than I thought capable 💪🏽

Jackie

Workout:
Military Press
Seated 1-1-2 Shoulder Press ss. (Non-Push) Step-Ups
Front Raise ss Sumo Deadlift/ Sumo Squat
Inchworm to Plank ss Plank and Knee Shoulder Taps

Conditioning:
KB Swings
Bird Dogs
Push Press
Half-Turkish Get-Up
Man-Makers

Equipment Substitution: barbell, dumbbells, kettlebells

Recommended reps:
barbell 6-8
dumbbell 8-10

Form:
-Start with the weight by your shoulders. Core is engaged, shoulders retracted and neutral spine
- Keeping the torso and chest still, press the weight overhead as you exhale 
- Don’t allow an arch to from in your back as your press.
- Lower weight down to your chest and press back up overhead

Seated Military Press

You'll need a pair of dumbbells and a sturdy bench, box, ottoman, chair, or table.

A long resistance band is optional

Band is optional! Can perform without.

1 rep= right arm, left arm, both arms

Recommended reps= 4-6

Form:
-In kneeling position hold two weights in your hands at shoulder level
-Engage your core, retract your shoulders, neutral spine
- As you press your right hand overhead extend your hips until you’re in a upright kneeling position 
-Press your left hand overhead and lower
-Press both hands over head and lower
- This is one rep

1-1-2 Shoulder Press + Hip Extension

Tid bit: these are a great profession for pistol squat 

Goal is to go as slow and controlled as you can.

Modifications: hold onto the wall or a bar for stability, use a lower box/bench, perform a step UP as slow and controlled as you can 

Reps are per side

Form:
- Stand in front of a box, bench, ottoman, or sturdy object
- Place one foot flat onto the surface
- Using your glutes and as MINIMAL effort from the foot on the ground step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Step Downs

Shoulder Press SS Step-Downs

You will need a light and medium/heavy set of dumbbells for this superset.

Reps are per side 

Form:
- Engage your core, retract your shoulders, neutral spine
- Hold the dumbbells in front of you with palms facing toward the ground 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
- Lower slowly

Alternating Front Raises

Equipment Substitution: barbell, dumbbell, band 

Add a booty band for additional resistance, try and be as explosive as you can in the jump 

Modifications: take out the jump and just do a squat 

Form:
-Start in a sumo deadlift position (feet wider than hips with toes turned out)
-place your weight under your hips 
-Hinge at the hips and engage your core as you lift the weight to standing 
-Lower the weight to the ground 
-Let go of the weight and immediately perform an explosive squat jumps

Sumo Deadlift + Squat Jump

Front Raise ss Sumo Deadlift/Squat

This will burn your shoulders and your core, all you need is your body.

Modifications: bend your knees on the inchworm and then go onto your knees for the plank hold 

Get and hold your extended (or hands under shoulders) plank position for 5 seconds 

Form:
-Start in a downward dog position, feet and hands planted firmly into the ground, butt high, and hips pressed back
-Engage inner core and maintain engagement.
-Walk your hands out until your are in a plank position or as far as they can go without losing core engagement or an arch in your back.
-Pause for 3-5 seconds
-Walk your hands back to downward dog

Inchworm To Plank Hold

1 rep= 1 shoulder tap per side

Form:
- Start in a plank position
- Keeping your hips still and square to the ground tap opposite hand to opposite shoulder
-This is one rep

Plank Shoulder Taps

Inchworm to Plank ss Plank Shoulder and Knee Taps

You will do 3 rounds of the following movements:

12 Heavy KB Swings
10 Bird Dogs
8 Push Presses
4 Half Turkish Get-ups
2 Man-makers

Challenge yourself with your weight

Form:
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Bird Dogs are a foundational core exercise. 

Modify by going onto your knees 

Reps are 10 TOTAL so 5 per side

Form:
-Start in a hands and knees position
-Engage your core & maintain
-Keep your back flat or neutral
-Lift opposite arm and opposite leg off the ground and stretch out in front of you and behind you as hard as you can as you exhale.
-Keep the hips square and torso still
-Lower and repeat sides

Bear Plank Bird Dog

This can be done with dumbbells, kettlebells, or a barbell

Reminder: push press is very similar to military press. Main difference is that in push-press you use assistance from your your knees and hips. Core always remains engaged

Form:
- Begin with dumbbell in each hand at shoulder level
- With an engaged core and neutral spine, bend your knees and shift at the hips and explode upward to press the weights overhead. =
-Lower the weights to your shoulders while also slightly bending your knees to prepare for the next rep
-Even though you use a bit of momentum, this is still a controlled movement. Don’t drop the weights down to your shoulders.

Push Press

For more in depth review of turkish get-ups head over to the tutorial highlight

These can feel clumsy and tricky at first. Before you get frustrated allow yourself a learning curve to get familiar with this movement. It's okay to not get it right away! Give yourself grace for trying and know the more you practice the easier and more familiar these become!

Modification: single arm sit-ups

Reps are per side

Form:
- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Half Turkish Get- Up

Thank the stars, you only have two of these!

1 rep= right arm row, left arm row, jump to frog squat, clean or deadlift the weight to your shoulders, front squat, push press

Form:
-Start in a plank position
- Row your right arm dumbbell, then your left arm dumbbell keeping hips still. Don’t let them tilt back and forth as your row.
-Jump or step your foot to the outside of your dumbbells
-Engage your core and keep your back flat
-Deadlift or clean the weights to your shoulders
-Perform a front squat. Exhale as you stand. Inhale.
- Perform a push press and then exhale as you press keeping ribs down and neutral spine.
- Return the weights to the ground
-Repeat

Man-Makers

Conditioning

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Tammy

It was great! Exited to start the challenge/workouts :)

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Jessica

Common Questions: How Do I Modify Gym Workouts For Home?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Paula Kane

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Cleo

Paige

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

W1/D1: Legs and Core Get Stronger 3.0

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Kaitlyn

W1/D2 Chest and Back Get Stronger 3.0

Veronique

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

Britt

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

Mindset 2: Cultivating Consistency

Michelle

That conditioning circuit snuck up on me again 🥵🔥

This just had everything shaking. I’m keeping this ARAMP for days I’m not feeling motivated and either need quick workout or just to get myself started!

W2/D1: Legs and Core Get Stronger 3.0

🥵😫. Had to push today. Not feeling 💯.  But I made it allll the way.  Everything counts.  No effort is wasted. 💪🏼 #itsmybirthday #45andcounting

W2/D2 Chest and Back Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Wow that was quick and efficient! Love the ladders!

W2/D3 Bicep and Triceps Get Stronger 3.0

Reminded me of my CrossFit days. Had me sweating. Got 6 rounds on the clock. Did have to drop the weight down round 5 because my form was suffering but finished strong

great workouts! 14 days in your workouts and I can tell a difference in my body 💪🏻

Courtney Stewart

Didn’t have as much time or energy today so I did 25 min and it still killed me. Loving this program so far!

Kathryn

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Keri

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

The conditioning followed by the core circuit 😮‍💨 🔥.

Definitely need some work on core engagement and endurance after completing this. The side abductions need lots of work!

Sirma

W3/D1 Legs and Core Get Stronger 3.0

Why did I so highly underestimate the plate complex. Dead.

W3/D2 Chest and Back Get Stronger 3.0

This was not my day! At all. But finished it and was still happy got a workout in.

W3/D3 Biceps and Triceps Get Strongr 3.0

That one had me loving leg day again!! 🙌🏻

So many good isolation moves, and that conditioner was a rep burner! Added in shoulder presses in with a couple of the leg exercises for added shoulder burn and wooh I feel it!

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Got 5 rounds in and almost died!!! 😵😆

W3/D5 Optional Full Body Workout

Such a hard lesson to teach yourself but probably the most beneficial overall!!

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Taylor

To Rest or Not To Rest

Loved it!!!! Pushed me till the very end! Glad to do it!

🔥That was a good one! Note to self…If you think your bands might snap…they are probably going to snap 😬😅

W4/D1 Legs and Core Get Stronger 3.0

Kiki

W4/D2 Back and Chest Get Stronger 3.0

Chris Lwanga

W4/D3 Bicep and Tricep Get Stronger 3.0

I know I am going to be sore tomorrow! Great one!

I sound like a broken record, but I love this one too!! 🔥

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Had to improvise since the gym was crowded, but I got it done!

Oh boy did this workout humble me! I've been out of the gym for awhile due to every excuse and just not feeling weights right now. I pretty much only want to work on my running and that's what I've done. I've lost almost 20 pounds since August and now I know...it was all my muscles. I knew I've lost my butt but I didn't realize how much muscle I've lost. Whew. But I knew I loved this workout from when I did the program so  I went back to what I loved!

Brandi

Perfect full bod movement after a flight 💜

Allie

W4/D5 Optional Full Body Get Stronger 3.0

That was great information, I like the excitement of different sets, or exercises, perhaps that’s why I’ve been inconsistent but it makes sense that to achieve something such as strength or a goal, it needs to be quite repetitive even on the ‘boring’ days. 

Thanks for sharing good content

Totally agree with the random fun workout thing for no reason, haha but to find motivation to keep going

Leigh-Ann

Love that you talk about balancing progress and boredom. Realizing that sometimes moving our body in a fun way may not be pushing towards a asthetic goal, it could very well still be achieving a mental goal (enjoying moving for moving)

Burgundy

When Boredom Strikes

Only could do 5 minutes of the conditioning but still showed up!

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

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